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You’ve heard of Ted talks? I’m going to intro

You’ve heard of Ted talks?

I’m going to introduce you to my new series, Sled Talks.

90 seconds or less on science based topics which focused on explaining elements of training in nutrition for all levels while I’m pulling or pushing a sled.

Our first sled talk is on something very pertinent to our sled work which is how do I know if I am optimizing my aerobic system or anaerobic system?

This is an important distinction because there are different adaptations that occur physiologically when I try to optimize one system or the other. In other words, there are a large amount of benefits from one to the other, and most of those benefits do not carry over from one to the other. So we want to make sure that our weekly training has something aerobic in it and something anaerobic in i.

Listen to this sled talk to learn how to drive your training toward more aerobic adaptations.

#sledtalk #vivos #myvivos #aerobic #aerobictraining #healthscience #exercisescience #fitness #personaltrainer #strengthandconditioning #livefit #cfw #curryfordwest

Father and Son Protein Shake time with Unconventio

Father and Son Protein Shake time with Unconventional Strength.
A lot of parents struggle to get our kids to eat healthy especially with getting enough fiber in their diets. I can tell you from experience adding a protein smoothie after school helps tremendously.
Using Strawberry Naked Whey protein, our favorite grass fed, no additives protein for this recipe. @nakednutrition

Strawberry/Banana Protein Shake
-2 scoops naked strawberry whey protein
-1 1/2 cups of almond milk
-1 Banana
-1 cup whole rolled oats
-6 whole strawberries
-5 pitted dates
-1 cup Greek yogurt
-3 tablespoons of chia seeds
-Add ice and water
Sharing size! 984 calories: 66g protein, 145g carbohydrates, 21g fat, 25 g of fiber

#kidsnutrition #proteinshake #receipe #healthyforkids #highprotein #nakedwhey #grassfed #nutrition

We heard the feedback and now we are debuting a ne

We heard the feedback and now we are debuting a new class format.

Listen in for the details.

Love to see you at our inaugural Functional Foundations class 9/4 at 7am.

Who is this class good for?
•Beginners to strength training
•Supplementary to rehab
•Recovery session
•Movement education
•Looking for low impact strength training solution
•Interested in a low lower price point option to experience our evidence based training principles.

#groupclass #workout #orlando #orlandogym #curryfordwest #cfw #strengthtraining #mobilitytraining #frc #stickmobility #trx

Combat athletes, do you have reactive strength in

Combat athletes, do you have reactive strength in your programming?

Listen in, sound on for why it’s such an important part of your game off the mat and stay tuned for more work you can do that specifically works capacity and force vectors you need to be successful and durable on the mat.

#functionaltraining #functionalrangeconditioning #functionalrangesystems #connectivetissue #jiujitsu #combatathlete #strengthandconditioning #strengthtraining #react #reactivetraining #frcms #ism #orlandogym #curryfordwest

Sled work is a mainstay in my own programming. Wh

Sled work is a mainstay in my own programming.

Why? Because I enjoy doing it. I can do it for long periods of time and it feels like a great challenge I can scale to meet me where I am.

I do between 100-120 minutes a week of sled work tomorrow both my aerobic and anaerobic health. Usually about four miles of sled work in a week.

Whatever you do, find something you enjoy and can do frequently.

Shout out to Get Rxd and Vivo in the video for being two companies I proudly endorse for their amazing equipment and shoes.

#cardio #sledwork #sledworkout #sled #aerobic #aerobictraining #outdoortraining #outdoorworkout #orlandogym #strengthandconditioning #orlandopersonaltrainer #curryfordwest #parkinglotworkout

A lot of different ways you can focus on a trainin

A lot of different ways you can focus on a training session.

You can focus on muscle.
You can focus on movements (squat, hinge, lunge, push, etc).
Or….
You can focus on joint action.

This is how our body processes movement based on communication between peripheral and central nervous system at the joint. So I choose to focus on improving those components in my strength training, trying to be specific with my inputs and create the output of strength I want without compensation.

Example, this session was focused on hip extension. Changed the conditions around it, focusing on knee flexion, isometrics, heavy, light, rotational, saggital, frontal, and transverse vectors of force. All to give my body a more robust way to create force via hip extension, qualities I can use in life and sport.

Focus on the internal components of strength first, be specific with your training and I guarantee you will see improvements unlike you have ever seen before in durability, force production and performance.

#functionalrangeconditioning #functionalrangesystems #functionaltraining #frcms #frcism #internalstrengthmodel #hips #glutes #hipextension #legday #mobility #strengthtraining #strengthandconditioning #orlando #orlandogym #curryfordwest

Kinstretch with US Stretching is great but it’s

Kinstretch with US

Stretching is great but it’s an incomplete part of the mobility puzzle. That’s where Kinstretch comes in.

Kinstretch is a mobility class that focuses on creating control of the body and the ranges you create.

Check out the video for a description of Kinstretch and then come Kinstretch with US (Unconventional Strength).

MWF 7am-750am starting 8/19. Next week’s classes are all free but space is limited to focus on a detailed experience from the instructor.

Come join us. Comment below if interested.

#kinstretch #kinstretchwithUS #mobility #mobilitytraining #mobilitycoach #flexbility #flexbilitytraining #groupclass #frc #functionalfitness #functionalrangeconditioning #cfw #curryfordwest

Strength is on a spectrum. Slow speed strength.

Strength is on a spectrum.

Slow speed strength.
Explosive strength.
Eccentric strength.

Training should reflect all aspects of strength from the joint level (deep) to the musculature (superficial). If you only ever train one way your musculature will only adapt one way.

Especially if you have demands in your life, like wrestling for Roderick, that require you to be explosive, or have strength at long lengths (eccentric strength), than the aspects NEED to be in your training. Reactive strength, agility, stability all need to be components of your training. If it’s not, then what are you really training for?

#functionaltraining #functionalstrength #functionalfitness #FRC #frcms #athlete #professionalwrestler #aew #workout #trainhard #trainsmart #explosivetraining #vivo #roderickstrong

There is an interesting misconceptions I hear abou

There is an interesting misconceptions I hear about the system we use quite a bit with all of our clients (athletes and gen pop) which is “Oh you just do joint circles and dont lift weights.”

I can’t tell you how untrue that is.

FRC is simple a lens at which we look at how we train human biology. Its principles give you the capacity to do all the things you want to do and do them well. I also acknowledge as a strength coach, that for a lot of my clients, the work they do in the gym might be the only activity they do during the week. So elevating the heart rate, “getting a sweat on” and feeling like you got a good workout in are all things we take into consideration. We program those things based on a the principles of capacity and what the individuals biology, experience, and needs tell us. That ensures training programs that are safe, effective and functional to the individual.

Guess what that means? We lift weights! We strength train! We add rotation to lots of lifts and increase the challenge across the whole body but, like people should, we make each client earn each progression.

So instead of just assuming what we do and how we do it, why dont you give “it” a try and see, the how we do things, might just be the best way you have ever trained before.

#strengthtraining #strengthandconditioning #frc #frcms #fitness #health #personaltraining #personaltrainer #workout #mobility #orlando #orlandogym #athletes #getstrong #getfit #workhard #cfw

Some training should be taken to failure. The st

Some training should be taken to failure.

The standards around failure should be specific to what you are trying to train. It’s easy to just flail around and take forever to reach failure (whether endurance focused or strength focused) but if I am trying to achieve a specific adaptation at the tissue level, then I need specific parameters that:
A) Put the body into a position where only that aspect can be trained in essence blocking compensations.
B) Have clear way to indicate failure has been reached.

Ashely is demonstrating hip extension failure with a bias on adduction using a hip thrust and yoga block. Standard here is maximum squeeze of the yoga block with hip extension. Lose the squeeze, change the width of the block to train different positions of the femur in regards to adduction. Fail at one block position, rack it, reset the block position, and back to work.

As I told her after, Rest In Peaches! 😛

#glutes #traintofailure #frc #frcISM #internalstrengthmodel #functionalrangeconditioning #functionalrangesystems #hipmobility #hipstrength #peaches #strengthtraining #functionaltraining #adductors #adductor #orlando #orlandogym #cfw #strengthandconditioning

It’s back!!! Our widely popular Kinstretch class

It’s back!!! Our widely popular Kinstretch class is back and better than ever.

Come join us MWF at 7am and “Kinstretch with US”

Kinstretch is a mobility class with one focus: get you more in control of yourself. 50 minutes of focus on various aspects of mobility (stability, flexibility, strength) to create a body resilient and prepared for whatever you throw at it. All levels welcome and every movement can be adapted for you.

Space is limited. August 19th is our first class with the first three free (8/19 8/21 8/23) all FREE! Just comment below to reserve your spot.

Whether you already workout and need to add some mobility work, feel limited in your day to day activities, or just know you want to move better, this is the class for you.

Excited to see you for Class One!!

“Dad can I do those?” I love when he asks me

“Dad can I do those?”

I love when he asks me that question in the gym. Little man has basically been raised in a gym and it shows in so many of his activities. With the epidemic of childhood obesity in this country, I am thankful our little man has lived in this setting, learning emphasis on activity daily. I think of the biggest takeaways I learned as a first time father was to do by example. It’s hard to encourage our children to be active if we are not active ourselves. So parents, lead. Let your children see you move, and be strong. Those visual lessons, that example, is what will help not only motivate you but also be an impression your children will never forget.

If you are a Dad looking for a place to start, comment below and let’s get you moving.

I tagged some other coach dads on here who exemplify that type of coach/lead by example. If I missed a dad, I apologize.

#strengthtraining #fitdads #fitparents #leadbyexample #kidswholift #kidfit #workouts #strengthtraining #core #strongparents #orlando #CFW #orlandogym

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